Hamish Mcshane Coaching | Sport & fitness instruction

Hamish Mcshane Coaching

Phone: +61 468 475 629

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• Sport & fitness instruction

25.01.2022 TRAINING FOR UPCOMING EVENT What’s your current training look like? Are running you 5 - 10k a few times a week and adding a longer run every 3 - 4 weeks?... Or does your training contain more diversity in the forms of high and low intensity weight sessions coupled with higher aerobic output? If you’re anything like me then you’re training the second option at the moment. If you live in Sydney Australia and want to enter the half marathon in November then you definitely need to be doing one of these consistently. A common mistake I see a lot is when people decide to run a specific event they underestimate the toll the training takes on their body. Injuries suck at the best of times and especially coming out of a time this year when it was easy to slow down and unwittingly causing a trough in training. Once you have a trough, then add a spike and now you’re a prime candidate for injury as your body was not ready for your ego How to navigate this conundrum? We begin slow and we monitor how we feel on a daily basis building up our training on a weekly average This doesn’t mean we’re taking it easy we just focus on the aspects of training that will give the greatest return on investment without sending us to the sideline I’ll be launching an 8 week program in two weeks ensuring you stay safe through your training leading to an optimal performance on the day of the event More info coming over the next two weeks

21.01.2022 What gets measured, gets managed We’ve heard that multiple times and we know why it works So why don’t we do it on a daily basis?... Simply the minute you measure ANYTHING it is brought to your attention Your internal dialogue changes as you now have new meaning assigned to the event in question For Example; you believe you need to only train 2 days a week to increase strength by 15% over 12 weeks Once you finish your 12 week block you have increased your strength by only 8% forcing you to accept the initial calculations you made were off By MEASURING your progress you have discredited your previous belief as a new event has occurred and now you have attached a different belief to that event changing your perspective So why don’t we MEASURE the smaller less significant actions we take on a daily basis ensuring they are moving us in our intended direction? It's not that we don’t want to Most likely we just underestimate those actions impact on a larger scale Remember habits begin in small streaks, turning into larger patterns and eventually becoming part of a lifestyle that support either progression or regression So beginning today take stock of your actions on a daily basis and work out what is and is not working for you right now Check in each day and watch your habits transform

09.01.2022 THERE IS NO PERFECT EXERCISE! Why would you think that one exercise in general would give you everything you need? Is there one food that gives you everything you need? Or one colour that distinguishes who you are? The last time you were in your best condition did you do one exercise to get there? ... Didn’t think so. No matter what the goal is, we always need different stimuli and like anything the latest and greatest may be just that and not what we need to get where we want to be. Exercise selection is no different to following a recipe. We have elements we combine to achieve a desired outcome nothing more, nothing less. Which is why I Assess my clients goals and needs Use practical elements they will enjoy ensuring adherence Test and assess my protocols to ensure we get all we can from our training If you feel like you need to become more efficient in your training hit me up in the DM

07.01.2022 YOU ARE THE REASON YOU ARE STRESSED! Want to know why you are walking around all day feeling like you are about to loose your cool? Constantly checking your phone making sure you’re on top of everything. We live in a society governed by stressors populated with flashing lights everywhere we look. No wonder you feel like you are always on high alert.... Navigating an environment such as this requires your ability to get rid of unwanted stress whenever and wherever possible. How do we do so? Take regular time outs throughout the day where you take a couple of minutes and be still without technology Try some slow breathing, inhaling for 4 and exhaling for 6. This changes the chemical processes in your brain taking you back to a parasympathetic (relaxed) state Pick up a book, journal or go for a walk. Practice something that will change your current environment The more you become aware of those harmful distractions the easier it will be to avoid them Furthermore when you find the practice that suits you best you’ll most likely find your why as well! How are you going to destress today?

05.01.2022 YOUR POSTURE? Do you think you need to be constantly upright with your chest projected forward, shoulders back and you back as straight as possible? If you saw someone on the street in such a stance what would you think?... Would you try and emulate them due to their amazing posture? Or would you get on with your day? The truth is there is no correct posture other than the one that allows you to complete all your tasks without injury or pain The ONLY inappropriate posture is the position you spend too much time in. Think of it like a swing that goes back and forth. As long as you’re moving you can manage gravity, but the minute you have to pause tension increases leading to pain, not different to a sore neck or lower back after sitting in the same position all day. Funny that? I know that world all too well which is why I have integrated correct anatomical positioning elements into my training protocols I know these work because I use the same system which has saved me a ton in specialist fees and brought a new way of thinking to my way of life Using my system will allow you to Train Harder Recover Quicker Stay Pain Free So that when you work with me you’re only focused on making progress Giving you the best chance you have to live your best life DM me to find out how

02.01.2022 FESTYLE VS GOALS We all know we need to practice the right habits to achieve success However good intentions mean very little if we’re able to support them on a daily basis... Think about the last time you worked really hard for something What did your lifestyle look like at that time? Were you taking measures ensuring you met certain criteria on a daily/ weekly basis? When you did not meet such criteria did you give up or did you reassess and move forward implementing more positive behaviours? In order to achieve anything substantial we will have had to make sacrifices and weigh up our options allowing us to make the choices needed to succeed Everything we do has an internal dialogue behind it and with the rationale of our actions we also receive a reward post acting Where we run into trouble is that we are rewarded by our actions good or bad in relation to our goals This phenomenon explains why we see positive and problematic behaviours living together on a day to day basis Think about it We don’t overload our system with junk food and instantly feel like performing at a high level physically, just like we don’t feel like consuming the same stuff post working really hard physically BUT we are rewarded in each scenario indicating that such event should be repeated to ensure we survive Bottom line, we will always justify our actions through reward systems within our own rationale so we might as well begin with the actions that signal positive outcomes moving us closer to our goals What are you currently practicing to move yourself closer to your goals? Comment below